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Training Log Archive: immy

In the 7 days ending Feb 9, 2016:

activity	#	time	miles		km		+m
Running	9	4:16:51	28.23	(9:06)	45.44	(5:39)	749
Strength and conditioning	4	3:05:00
Orienteering	6	1:39:20	11.23	(8:51)	18.07	(5:30)	210
Road cycling	1	38:31	10.27	(3:45)	16.52	(2:20)	163
Total	14	9:39:42	49.72		80.02		1122

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Tuesday Feb 9, 2016 #

6 PM

Strength and conditioning 50:00 [1]

Lower body session, went well. Still working a lot on lower body mobility and flexibility. Calves are not too bad though!

Also had a sports massage today which was great :) (I say great, I actually mean bloody painful.)

Monday Feb 8, 2016 #

8 AM

Running warm up/down 10:03 [2] 1.37 km (7:20 / km) +84m 5:36 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 16:05 [4] 2.51 km (6:24 / km) +55m 5:46 / km
shoes: inov8 X-talon 212s Jan 2016

W6 race 5 at Vic Uni (same map as World Cup Final). Some muppet mispunched... I was just being careless, punched a control very close to my number 8, instead of the real number 8. Didn't check codes because who has time for that? Woops... Would have been a decent (not perfect) run otherwise - might have beaten Rach. Quite gutted.

Did also make a mistake at 11 going around an extra building. Lost time at 5 hesitating on the many tracks.

Running warm up/down 10:42 [2] 1.78 km (6:01 / km) +21m 5:41 / km
shoes: inov8 X-talon 212s Jan 2016

1 PM

Running warm up/down 8:47 [2] 1.37 km (6:26 / km) +35m 5:42 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 17:37 [4] 3.37 km (5:13 / km) +50m 4:52 / km
shoes: inov8 X-talon 212s Jan 2016

W6 race 6 at Massey Uni. Very technical area, had to slow down lots to make route choices/find a way through. Was caught a bit in the classic trap to 3, only realizing as I started my route choice that the control was on the top - salvaged my route without toooo much damage, but the other direction would have been quicker. In hindsight, there were a couple of other routes I chose which were slower. Also felt like a slow snail generally - tired from the past few days!

Legs feeling a bit smashed and there is something not quite right with my left knee - feels a bit stiff when I start running. Going to have some time off running and cross train this week - excited about this weirdly! haven't had that sort of break for a while.

6 PM

Strength and conditioning 45:00 [1]

Squeezed in an upper body session before work this evening.

Sunday Feb 7, 2016 #

10 AM

Running warm up/down 13:41 [2] 2.53 km (5:24 / km)
shoes: inov8 f-lite 195s July 15

Orienteering race 15:26 [4] 2.95 km (5:14 / km) +1m 5:14 / km
shoes: inov8 f-lite 195s July 15

W6 race three at Whitireia Polytechnic. Ugh not so good :( Really bad mistake on 3 - such a short leg, but managed to completely disorientate myself 90 degrees and was very confused. Lost 1 minute... Arrgh! A few other smaller losses in the intricate buildings, and chose the slower route to 4. Not very satisfying.

Running warm up/down 11:32 [2] 2.07 km (5:35 / km) +4m 5:32 / km
shoes: inov8 f-lite 195s July 15

4 PM

Running warm up/down 15:36 [2] 2.9 km (5:23 / km) +3m 5:21 / km
shoes: inov8 f-lite 195s July 15

Orienteering race 17:25 [4] 3.64 km (4:47 / km) +2m 4:46 / km
shoes: inov8 f-lite 195s July 15

W6 race 4 in Paraparaumu. Was pretty tired and there was a lot of running... However, my speed seemed to hold up ok relative to others'? Not so much time loss as on the other races so far, so happy from that perspective. Did however lose 15-20s on a bush route from 11-12, and lost some time on controls 4-6, again either going through bush or just not seeing the control. 5-10 seconds control 10 going one passage too early. Long route choice to 8 wasn't the fastest.

Hey, there's always stuff to work on though, right? Overall it was pretty fun and lots of good route choices to agonize over afterwards :P

Running warm up/down 10:07 [2] 1.97 km (5:08 / km) +23m 4:51 / km

Saturday Feb 6, 2016 #

Event: W6 (Waitangi Wellington Sprints)

10 AM

Running warm up/down 10:27 [2] 1.85 km (5:38 / km) +2m 5:37 / km
shoes: inov8 f-lite 195s July 15

Orienteering race 14:54 [4] 2.79 km (5:21 / km) +8m 5:16 / km
shoes: inov8 f-lite 195s July 15

W6 race 1 at several schools. Mistake at 2 as thought it was on the bottom of the wall but didn't see it, so then went up to the top and back down only to find it was there after all :( (who has time to read their control descriptions anyway?? :P) Also lost time at 4 as it was in the middle of a playground which didn't really feature on the map and I just didn't see it! though it would have been in front of my face the whole time. Wasn't the only one... Suboptimal route to 7 taking some extra turns and distance. Rest was ok though I think. Didn't feel fast. Tricky area in parts - seems I do better on the more basic stuff :/

Running warm up/down 6:17 [2] 1.01 km (6:12 / km) +1m 6:10 / km
shoes: inov8 f-lite 195s July 15

1 PM

Running warm up/down 11:17 [2] 1.74 km (6:29 / km) +30m 5:58 / km
shoes: inov8 f-lite 195s July 15

Orienteering race 17:53 [4] 2.81 km (6:23 / km) +94m 5:28 / km
shoes: inov8 f-lite 195s July 15

W6 race to at Vic Uni. Complete muppetry on the first control, took the slower route, missed turn off, kept stopping at various paths as unsure, went above the control then back down... BAH. Control 2 also fairly confusing but less time loss here. Then settled into the race a bit more, although still losing probably 10-15 s on 5 with a slower route and a hesitation, to 7 stopping too early... Have to say, the second half of the course was quite good though!

Should have pushed more up the hill (what are all those Nelson hills for anyway?!?)

Very fun and tricky area :) definitely challenged me today.

Running warm up/down 10:16 [2] 1.58 km (6:31 / km) +40m 5:47 / km
shoes: inov8 f-lite 195s July 15

Friday Feb 5, 2016 #

8 AM

Running 30:04 [2] 6.05 km (4:58 / km) +16m 4:54 / km
shoes: Saucony Kinvara 5 Dec 15

Cruisy run to Founders park and then some barefoot. Was good to do but I felt a bit tired, mainly because of the lack of sleep thing, although last night was really good :)

9 AM

Strength and conditioning 45:00 [1]

Upper body session again.

6 PM

Running 37:58 [2] 4.8 km (7:55 / km) +351m 5:48 / km
shoes: inov8 X-talon 212s Jan 2016

Ran with Lizzie from her place up Mt Kaukau in Wellington :) was fun, felt good for some reason, but trying to save it for tomorrow!

Thursday Feb 4, 2016 #

6 AM

Strength and conditioning 45:00 [1]

Lower body session. Split squats, normal squats, weighted step ups on a bench etc.

7 PM

Running 1:10:04 [2] 14.42 km (4:51 / km) +139m 4:38 / km
shoes: Saucony Kinvara 5 Dec 15

Cruising. Somehow have fallen way behind on sleep again - my own dumb fault - so no sense in attempting a hard session. Will save it for the weekend anyway :) should be good fun!

Wednesday Feb 3, 2016 #

8 AM

Road cycling 38:31 [2] 16.52 km (2:20 / km) +163m 2:13 / km

Quick cycle before morning neurology clinic :) :) !!!

Have a bit of an issue with my left leg (not another one...) - I seem to be injuring myself quite a lot at the moment. This one is some sort of skin infection on my left shin. It's ok at the moment but the swelling is quite large, so I am hoping it gets better rather than worse...

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